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Increasing Metabolism and Strength

So in my previous post I started the 21 day program from Ashley Conrad. I did it but not exactly all 21 days. It is a great workout and one that I will go back to when I need a full body intense workout. Now, I have started another workout program. It is by Erin Stern and it is called the Elite Body Workout. She is a figure competitor, Ms. Olympia and a track and field athlete. I was inspired by her workout because I love her style and the way she trains. I love to run so I have to include it in my workouts and her training method always includes HIIT (high intensity interval training) which works great with my runs too. I am feeling so much stronger! IMG_20140527_090738 I began the workout 2 weeks ago and I can see a difference already. I am following a clean eating plan similar to hers also. The workout is for 4 weeks but I am stretching it 6 weeks. I have been progressing with the weights and getting stronger. I find that when I follow a complete plan I stay motivated and really enjoy it more. The only thing I changed was adding another leg day. I know my body and it responds better to 2 leg days per week, of course with plenty of recovery between. Legs are shaping up! IMG_20140528_133706   I am doing this program because I reset my goals. My new goals are to increase my strength, power, muscle, and speed. I took before photos in a swim suit so I can really see my progress by the end of the 6 weeks. My nutrition consists of lean protein, vegetables, fruit, brown rice, quinoa,  sweet potatoes, oatmeal, almond milk, protein shakes, and nuts. I avoid processed food. No bread, cheese, milk, sugar, butter, sauces, junk etc… It is going pretty smooth because I eat clean most of the time. I love lifting weights and learning more about different styles of lifting. I believe if you really want to change the shape of your body, increase strength, and increase metabolism you must lift weight and I mean weight, not the dinky vinyl covered weights. It is time to pump some iron. There are great workouts and articles about lifting, nutrition, and supplementation over at http://www.bodybuilding.com and below is a clip of the Erin Stern’s training philosophy.  Check it out. My actual workout split is: Monday-rest Tuesday – Plyometrics and Legs Wednesday – High Intensity Cardio Thursday – Chest and Shoulders/Sprints Friday- Back/Sprints Saturday- Plyometrics and Legs Sunday – Shoulders and Arms/Sprints I vary my cardio and sprints. It will sometimes be running, spinning bike, stepmill, or the elliptical. I always keep it high intensity. I will have more on HIIT and steady state cardio in my next post. Have a great day everyone! Go pump some iron! 🙂

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Burpee Day!

Hi all, happy it is Friday. Today’s challenge is going to be quick and intense. If you have no time for a long workout, no worries, this will be just the thing to get you going in just 5 minutes.

#FitIn5 Day 12

BURPEES! Woo Hoo!

1 minute of burpees ( modify by taking the jump out and step back)

1 minute walking lunges or walking high kicks

Alternate between the two exercises which will give you 3 minutes of burpees and 2 minutes of walking lunges/kicks. Below is a video of the burpee 🙂

You may have noticed there was no challenge yesterday. We will call it a rest day. Hope your weekend is great and let me know how this burpee day goes for you. Don’t forget to check in with me here, on IG, twitter or facebook.

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Some exercises are not suitable for everyone. Consult your physician before beginning any new exercise or exercise program.

FIT IN 5 Minutes/#1

Hi all! I have been wanting to start this series of posts called “FIT IN 5” for a while now.  I have a few people in mind that I know will love this so I thought I would share with everyone. I know this is a very busy season for many people and I understand that people are busy with work, kids, family, chores, etc… but I still believe we all have to make time to focus on our own health and fitness. This is where FIT IN 5 can help. I am going to share my 5 minute workouts with you every week. I believe that it is our own responsibility to find ways to improve our own health and fitness so I am sharing ways that help me stay strong and fit. Small things everyday are what keep me energized and motivated. I try my best to do something physical every day.  Keep in mind, this is a journey and a process, not instant fitness. FIT IN 5 are workouts that can be done at home, the gym, vacation etc.. with minimal equipment in 5 minutes. Commitment, consistency, determination and a positive attitude are the ingredients to be successful for the FIT IN 5 workouts.

I will be doing these workouts in real-time so it will be easy to follow. I will show modifications and variations. There will be 5 exercises and each exercise will be done for 1 minute. The workout will consist mainly of bodyweight exercises but at times small dumbbells (5-10 lbs), a sturdy table or chair may be used.

This is a great way to focus on fitness as the New Year approaches. These workouts keep me energized, make me stronger which keep me motivated and confident. My goal here is to share my passion and hopefully to help and  inspire someone to get moving and feel better 🙂  Below is the very first FIT IN 5.

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5 Exercises/1 Minute Each Exercises

Mountain Climber

Squat Twist

Push Ups

Air Squat/Jump

Spider Plank

Click the link below to see the workout in real-time.

http://www.youtube.com/watch?v=8WFDNxjgLOo

*Always consult your own physician before beginning any new fitness program.

Lean Muscle, Fat Burning 21 Day Challenge Starts Today

securedownload-6I am so excited about this new training program I have started today. It is a 21 day challenge I found at http://www.bodybuilding.com by Ashley Conrad, a fitness expert and celebrity trainer. Her program is called The Clutch Cut 21 Day Challenge. She promotes cutting the crap and cutting the fat. 🙂 I like her already. This is just what I need to motivate myself, build lean muscle and burn fat. Her program is awesome because you train at a high intensity for 5 days with rest days as well. I like it because the lifting days are full body workouts which I know my body responds well to. I never have had good success with split training. She also includes HIIT cardio training which will work well with my 1/2 marathon training since my goal is to get faster. I started today with the cardio and core. I did a warm up of light running, stretching, then 10 circuits of interval training (scale 1-10 using treadmill, bike, elliptical or outside run) which included an easy run for 60 seconds (level 5) a faster run for 30 seconds (level 7) and a sprint for 60 seconds (level 10). I finished with a steady run for another mile then cooled down. It felt great. I cannot wait to do the lifting circuit tomorrow. I will give a quick update when done.

She also gives complete nutrition information which is very similar to the way I eat. I am also going to follow her nutrition plan as I train. Who wants to join the challenge with me? Let’s keep each other motivated for the next 21 days. I love it when a good plan comes together.

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